In recent years, many have realized the importance of a sustainable and healthy lifestyle. This, added to ethical and environmental considerations, has made the vegan lifestyle increasingly popular, and food plays an important part in it. 

Nearly 3 million Europeans are vegan

According to Meticulous Research analysis, the number of vegans in Europe has doubled in the last 4 years reaching 2.6 million, which is 3.2% of the entire population. If we consider the data about the younger generation (18-29 years old), the statistics are even more interesting: it shows that in Germany 17% of the population has made a vegan or vegetarian choice, and in France there are more vegans (6%) than vegetarians (5%), for an overall 11%. 

Statistics aside, the choice of a vegan lifestyle is not only related to ethical considerations, but also to health and well-being. You don’t need scientific research or medical considerations when common sense is enough to understand that a diet rich in fruits, vegetables, whole grains and legumes is naturally rich in fiber, antioxidants and other nutrients good for our health. 

In summer, eating habits change.

Influenced by warmer weather, outdoor activities and the search for freshness and hydration, our eating habits change in summer. The common trend is to turn to lighter and more refreshing foods: seasonal fruits and vegetables become stars of the diet, providing not only essential nutrients such as vitamins, minerals and antioxidants, but also a valuable source of water to maintain our body’s water balance. 

In addition, the desire to enjoy the long summer days leads us to favour foods that do not weigh us down and leave a feeling of lightness and vitality. A vegan lifestyle therefore finds its greatest expression during the summer season as it offers a wide range of light, fresh and nutritious food options, perfect for supporting the needs and requirements of everyone. 

Summer vegan recipes with pinsa: 4 options

Let’s cut to the chase: what to cook this summer, to eliminate foods of animal origin? We are obviously biased, but our suggestion is to consider pinsa, perhaps in the snack version for a quick, outdoor meal. 

Pinsa has no animal-derived ingredients, and it is designed to favour wellness, i.e. the balance of lightness and digestibility. It is made of:

– A mix of wheat, soy and rice flours;

– A high-hydration, long-rising dough with sourdough;

– A pinch of salt and a drizzle of oil.

Nothing more. So why not try, during the warm season, to create dishes without ingredients of animal origin, but tasty and quick to prepare? We have chosen 4 summer vegan recipes: two simple and quick, and two sophisticated and gourmet, to satisfy every taste and occasion.

Pinsa caprese (vegan)

– Ingredients: Pinsa base, vegan mozzarella or soft cheese made from rice milk, halved cherry tomatoes, fresh basil leaves, balsamic vinegar.

– An extremely simple preparation: once the base is cooked, spread the mozzarella slices over the pinsa base, arranging the cherry tomatoes and a few fresh basil leaves evenly. Finish with a few drops of balsamic vinegar. 

Pinsa with grilled vegetables

– Ingredients: Pinsa base, eggplant, zucchini, bell peppers, sliced red onions, olive oil, salt and pepper.

– A simple preparation, albeit not as immediate as the previous one because of the mix of vegetables. The ingredients should be thinly sliced and grilled until soft and slightly smoked. Finally, season with olive oil, salt and pepper. Bake for a few minutes, waiting for the pinsa to become crisp and golden brown.

Pinsa with sun-dried tomato pesto and olives

– Ingredients: Pinsa base, sun-dried tomato pesto (sun-dried tomatoes, evo oil, fresh basil, pine nuts, garlic), Taggiasca olives.

– Taste plays the main role here and, provided you already have tomato pesto in the house, it is another 5-minute clock preparation. To make it, simply spread the sun-dried tomato pesto on the base, spread the black olives on top, bake, and, 5 minutes later, eat. That’s it. 

Pinsa avocado, lime and cherry tomatoes

– Ingredients: Pinsa base, sliced ripe avocado, halved cherry tomatoes, lime, cilantro, salt and pepper.

– A slightly more refined preparation than the previous ones, great for an elegant dinner or appetizer. Start by spreading the avocado slices and the cherry tomatoes on the base, then squeeze very little lime juice on it. To complete, add fresh cilantro leaves, salt and pepper to taste. Bake, serve hot and enjoy!

What about a vegan sandwich? 4 tips to make it extraordinary

We love pinsa, but of course we don’t disdain snacks and sandwiches. Especially for outdoor days, the sandwich is an evergreen that never gets boring. Our only advice is not to be dull or conventional. Here’s how. 

– Not the usual bread: you can opt for a whole-wheat bread to add fibre and get a richer, more enjoyable texture. 

– Aim for crunchiness. Crunchiness enhances dishes, providing contrast and satisfaction to the palate. To get it, lightly toast the bread before stuffing it, and then use fresh vegetables such as cucumbers or peppers for an extra touch.

– A boost of taste. There is nothing worse, in these cases, than a vaguely seasoned sandwich. Add aromatic condiments such as (vegan) pesto, mildly spicy hummus or other sauces to give your sandwich a flavour boost. The difficulty here is making sure the ingredients all come through. 

– Don’t go overboard on calories. Bread contributes significantly to the caloric intake of the dish. Choose an appropriate size and limit the use of high-calorie toppings such as sauces.